Warm Up:
5 min Ladder agility Drills
2 X's:
5 Burpees to 5 Controlled kip swings
5 push ups to Bear Crawl DNB

Mob: 
2 min/side KB Achilles lower calf smash
10 Slooow Banded Pass thru's

Strength/Skill:
Super Set
A. SA KB OHS – barefoot, turn and look at the kb like TGU, come on toes as needed @32X1; 2-3/arm x 4 sets; rest as needed
B. :45 plank hold on rings

WOD:
5 Rounds:
10 Box Jumps 20/24'
10 HSPU/Pike Push Up
10 CTB/Ring Row

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